3 rounds for time of:
400/500-meter row
120 double-unders
40 GHD hip extensions
Post times to comments.
Scaling:
The name of the game in today’s workout is consistency — be smooth on the rower, in control on the double-unders, and knock out bigger chunks of reps on the GHD. All athletes should aim to keep this workout under 20 minutes. More advanced athletes are challenged to go 15 minutes or less. If you are not accustomed to the GHD, look to reduce reps and range of motion. Athletes who are working on their double-unders should spend no more than 2 minutes working with the jump rope in each round.
Intermediate option:
3 rounds for time of:
400/500-meter row
2 minutes of double-under attempts
25 GHD hip extensions
Beginner option:
3 rounds for time of:
200/250-meter row
60 single-unders
20 good mornings (PVC or empty barbell)
Coaching cues:
Imagine a string between your sternum and your belly button. If those two landmarks stay far away from each other, the string stays tight. When those two landmarks get closer together, the string is loose. During the GHD hip extensions, keep the string tight.
Resources:
Rowing Technique Tips
The Double-Under
The GHD Hip Extension
The Single-Under
The Good Morning
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Comments on 241120
68 Comments
27:34 RX
M/42/5’9”/195#
M56/150
3RFT-
500m row
120 jump double taps
40 good am's 30# bar
17:43
16:39, did 400m row each round and used globo gym ghd
M/38/6’/175#
21:50 Rx
(Rows of 1:53/1:55/1:54. Those hip extensions….)
Deo gratias
500m row, and subbed 15 dips for DUs
16:21
RX : 17'48"
My Training on Friday afternoon, November 22.
2 Rounds For Time of:
500 meter Row
120 Penguin Taps
40 GHD Hip extensions
I completed the WOD in 22:43 minutes.
https://youtube.com/shorts/pznYTLymZ5Y
https://youtube.com/shorts/Nu4WWBFhAwQ
My Training on Thursday night, November 21.
For Time of:
800 m Run = 5:30 minutes
40 Glute Bridges
21 Ring Pushups
400 m Run = 2:45 minutes
30 Glute Bridges
15 Ring Pushups
200 m Run = 1:20 minutes
18 Glute Bridges
9 Ring Pushups
I completed the WOD in 14:52 minutes.
3rds: 13:53
400m Row
120 DU’s
40 Hip Ext
3 rounds:
400m row
120 singles
40 GHD hip extensions
15:04
M 54/205/6’
Subbed 40 good mornings with a #45 barbell for the hip extensions.
19:57.
Rx’d: 17:22
500m row
100 double unders
25 hip extensions
3 rounds for time
18:20
M50/77kg/179
Rxd
18:30
This workout is a well-rounded combination that tests endurance, skill, and strength. The 400/500-meter row sets the pace with a full-body cardio effort, warming up the muscles and pushing cardiovascular capacity.
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M/50-54 👨🏻🦳
Intermediate
24:29
42:44
Still recovering from the nagging hip injury
did box step ups instead of double unders and did regular sit-ups instead of GHD
No rower, sub for air bike calories. 2:00/round of DUB attempts with at least that many jumps. Hip Extensions as Rx. No warm up, in a time pinch
15:20
3 rounds for time of: 14:31
500-meter row
60 single-under jump rope
25 GHD hip extensions
Beginner RX: 9:04. First workout back after a parasite infection.
Rx 16:51
Got faster each round, to my hammies dismay
Rx 15:18
Row Averages:
1:49.0 / 1230
1:48.6 / 1240
1:48.5 / 1243
Double-unders:
120
60/60
40/40/40
Hip Extension:
10/10/10/10
15/15/10
20/20
Matt
2+126
400m run (2:00-2:20)
120 du
40 ab mat sit ups
30:00 self-cap
Holly
25:13
400m run
120 du
40 ab mat sit ups
M/34/6"3"/195lb
rx:15:47
Unbroken DU
Excellent!
10:55 beginners
3 round
250 M Row
60 single unders
20 good mornings (35 lb.)
Slightly scaled:
500m Row, 100 DU*, 35 HE
20:07
*DUs each ~2:15
120 du
40 ghd h/ex
23:10
Awesome!
2:30 min sprint Row
2:00 min du attempts
25 reps roman chair back extensions
Time 21:33 3 rounds of:
500 m run
360 single under
40 good morning with barbeel30kg
M/56y/185cm/85kg
3 round for time
20 ring rows
60 jumping jacks
20 good morning (empty barbell)
12:44
27:49
Run out 2 minutes for double unders at the 3d round :((
M 41 202# 69"
Rx 33:49 (Nemisis = DU😓)
Way to stick with it though! Great work!
Nice job!
19:25 but subbed ghd for supermans.
Dubs were brutal
3 RFT:
400 meter row
240 single unders*
40 Good Mornings w/unloaded BB
16:04
*managed a few dubs, but only 3 consecutively - 3 more than ever, but not today, DUs...
Nicely done!
3>0, good work!
M- 53/ 5'7 / 220
Intermediate
Rnd 1- 5:46 / 74 D.U.
Rnd 2- 6:20 / 73 D.U.
Rnd 3- 6:27 / 62 D.U.Tot. - 18:33./ 209 D.U.
Nice work accumulating those dubs!
Well done!
Intermediate w/75 DUs per round
23:16
Great job!
21:31 LateralJumped Dumbbell 120, Reverse Hyper #90x40 per round
Nice subs, good job!
Intermediate
18:28
Rows were 1:48, 1:48, 1:46, and DUs accumulated in each 2 minute period were 27, 40, 48 - yeah, not good at those. Did 240 singles after just to see if I would have been able to get that done in less than 2 minutes, and it was less as expected. There's a solid 1 to 1.5 minutes of extra transition time in there due to distance between the rower and GHD. I asked staff if I could move 1 of the 10 rowers not being used closer to the GHD with the promise of returning it and was met with a resounding 'absolutely not'. Oh well, nothing to do but press on.
Great work on those DUs though still! I had some transition issues too, but last time I tried to move my rower I dinged the ceiling, so I gave myself a stern negative on that, like your gym staff😂
Thanks Favo. Ceiling height wasn’t an issue in the gym I was at this morning, but I’m sure they had their reason(s)
Great job, brother
19:12
Rx 24:34
18.30
3 Rounds
500m Row
240 Single unders
40 GHD hip extensions
Scaled/modified
3RFT
200 jump rope singles
120 jump rope singles with weighted rope (1.5#)
40 KBS (@35#)
16:34
Male 36y 180cm 88kg
RX’d 18’16”
3 round for time of:
- 50 SDHP@Kb20
- 120 double unders
- 40 GHD back extension
Time: 19’13’’
Globo wod: if a rower isnt available sub 400m runs or 22/28 calories assault or echo bike. If you are using a conventional treadmill for run sub use a slight incline. If a GHD isnt available use a Roman Chair or back extension appratus for hip extensions or do supermans on the ground. If you dont have a speed rope do side to side hops or tuck jumps.
18:00
Double Unders felt awesome today!
That's great, Patrick, nice job!
RX:R1= 5:24, R2=11:24,R3=17:38
Rx: 19:09
Rx 10:37, runs on the trueform
Might have gone sub-10 if I didn’t have to catch my barbells mid workout -_- don’t ask. Went unbroken on the TTBs though so that’s exciting.
Intermediate option:
3 rounds for time of:
400 meter row
2 minutes of double-unders 85, 52, 61
25 GHD hip extensions - starting at a 45 degree angle with 10kg weight
16:40
Nice work on the DUs & good time!